Main – WOD

Shoulder warm-up (No Measure)

A: Shoulder Press (5×3)

B: CWCF Tabata 2 (4 Rounds for reps)

Tabata, complete each movement first before going to next, 20 on, 10 sec off, repeat 8x for each movement

Pushups

Bottom to Bottom Squats

Burpees

DU

Score LOWEST reps in order.

C: Abs4Dayzz (No Measure)

2x:

1 minute plank hold, drop down and up every 10 seconds (the down is literally for less than a second, so you still accumulate 60s of work in the 60s interval – the purpose of this is to learn to relax and then re-enage core)

Weightlifting

A: Back Squat

We are aiming here to get you warmed and primed, and go for a heavy set of 5 at the weight you hit your heaviest triple last week.

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2-3 light warm up sets

3 @70

3@75

1 @ 80

Then hit that heavy 5 rep, if you need a %’, aim for 85 and up, if you are feeling good, go for a 5 RM, but again, the point right now is maintenance, Opens isn’t about maximal weights. Make sure you’re good and rested for the set of 5, the other sets you should be able to get through relatively quickly.

18 minutes

Metcon

The 100 DU for time is Optional, but good prep as we know DU will be in the Open.